One move
Standing Quad Stretch
Mobility
Lower body
How to read ahead. Do to go one move at a time.
Stand on one leg, gently pull the other foot toward your glute, keeping knees close and torso tall. Hold and breathe.
Option. Hold a wall or chair for balance. Keep the stretch gentle — never force the heel higher than comfortable.
Show the steps Hide the steps
-
1
Stand tall near a wall or chair for light support if needed.
-
2
Bend one knee and grasp the ankle or top of the foot with the same-side hand.
-
3
Gently draw the heel toward your glute while keeping the knees close together and hips level.
-
4
Stand tall — avoid leaning forward or arching the lower back.
-
5
Hold, breathe, then switch sides.